*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sp-%, rest btw sets 2min

Skill

A) for 10-15min:

• Practice HSW Ramp // HSW Course (piruette etc.)

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) HSW Ramp (one way only, switch every round)

Gymnastic Strength

A) Ring Strength

EMOM 9-12:

1) 20-30s Ring Dip Hold
2) 20-30s Ring Support Hold
3) 20-30s Chin Over Ring Hold

B) 3-4x For Quality:

• 1 Set Of Banded Pull Up (vihree kumppari, pitkä setti)
• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row

5 x 1 min ON/1 min OFF

AMRAP of:
3 Power clean (60/42,5 kg)
6 push-ups
9 air squats

Squat clean: 5 sets of three reps. Increase weight between sets.

For time

1000m Row
40 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
750m Row
30 Handstand Push-Ups
20 Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
500m Row
20 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg

Overview. This session is built around high-volume HSPUs under fatigue. Your job is to manage the sets early so you can keep hitting quality sets all the way through.
Adaptation. Improve your aerobic capacity, upper-body muscle endurance, and movement efficiency under load and high heart/breathing rate. Strengthen your ability to recover and repeat sets without breakdown.
Effort. Aim for 8/10 effort on each interval—strong but controlled.
Feel. The row should be pushed, but not all-out. You want to hit the HSPUs with enough composure to maintain rhythm. This is about quality and repeatability, not just about crushing the first round.
Movement quality is the priority. Stay smooth through transitions and lock in focus for the gymnastics sets.
Debrief. Take 2–3 minutes to reflect on the session
– Did your HSPU sets hold together across rounds, or did fatigue catch up early?
– How well did you manage the row pace to support the HSPU?
– Were transitions smooth, or did you hesitate between movements?
– Name two (2) things you executed well. What’s one (1) thing you’d adjust for better consistency next time?

Movement options.
Row → same distance Ski OR see BikeErg option above
HSPU → reduce reps (30-20-10 or 21-15-9) → Hand release push-ups
FR WL → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

EMOM 6 @ increasing pace

1) Row
2) Air bike
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
30 Speed rope skips
+
Build to workout weight for thrusters
Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
+
3-2-1 @ workout weight
Thrusters
Bar-facing burpees

Jerk rack hold

3 x 5-seconds @ 100+%1RM jerk, go every 2:00-3:00

– Set the rack/block height so that you can unrack the bar straight up without need to step back.
– Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
– Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
– Intent is to build your trunk/back strength and confidence with heavy loads in front rack position.

Shoulder press 3x4, 1x6

LÄMMITTELY

10:00 Minuuttia:
:45s Erg
3 Vauhtipunnerrusta
4-6 Leuanvetoa
5/5 1-Käden arnold press pienellä paussilla ylhäällä
5+5 Sivulankkurutistusta coepenhagen -pidossa

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KUNTOHARJOITUS

20:00 minuuttia:
3 Vauhtipunnerrusta (raskas)
6-10 Leuanvetoa
8/8 1-Käden arnold press pienellä paussilla ylhäällä
10+10 Sivulankkurutistusta coepenhagen -pidossa

:30s-60s lepo liikkeiden välillä.

Finisher:
3 Kierrosta,
:45s 1-Käden overhead pito käsipainolla, oikea
:15s lepo
:45s 1-Käden overhead pito käsipainolla, vasen
:15s Lepo
:45s Meritähtirutistukset
:15s lepo

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HUOMIOITA

Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top